CrossFit Barbending – CrossFit
Push/Pull (No Measure)
3RDS NOT FOR TIME
ROW 250m
15 push-ups
Metcon (Time)
20 MU
*rest :60 every time you break*
12 min cap
work on progressions if you don’t have a MU
Metcon (AMRAP – Rounds and Reps)
20 min:
10 1 arm KB snatches(5 per side) 70/53
15 cal row
rest :90
Metcon (AMRAP – Rounds and Reps)
B-Fit
A.
Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps
Rest two minutes and then repeat.